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Posts posted by chewybaws

  1. Only way to know is to weigh them dude. At our work the normal handles weigh more than the thick handles...


    I have a pair of them I hardly use anymore. Don't miss the days of trying to balance these on my thighs before kicking them back to do chest press on the bench, parts of screw clamp collars digging in. lol

  2. Before overloading your grip with a tonne of grip/forearm exercises, make sure you have the basics down;


    Use chalk (this might be the most important, if you have sweaty or clammy hands your grip will suffer severely)

    Don't use gloves (take care of your hands to avoid callous tears. chopping them every week or two should be fine, but don't tear them off)

    Don't use straps (in my opinion these are not for beginners, you need to let your grip strength build up)

    Use double overhand grip for as long as you can, switch to mixed grip only when your grip fails, or hook grip if your hands are big enough (I recommend this)


    If you are smart with loading your weights your grip should be getting plenty of work and a good gradual buildup to handling the weights. Look at all these first before considering assistance exercises. Deadlifts, rows, pullups are all great for grip and should have a place in every routine in my opinion.

  3. Mon 28th October 2013






    Pause Squat



    Glute ham raise




    Tue 29th October 2013

    Pendlay rows






    1x8x88kg (then a failed rep)






    5, 20, 15, 15



    Thu 31st October 2013







    Front Squat




    Yoke for 2 x 10 metres

    Set 1 - 200kg

    Set 2 - 200kg

    Set 3 - 210kg


    Some ab mat situps for 3x10



    Fri 1st November 2013









    13, 8, 8, 6, 6, 5, 4



    Tue 5th November 2013


    Pendlay Row











    5 (bodyweight)

    5 (+5kg)

    5 (+10kg)

    7 (+15kg)



    10 (bodyweight)

    5 (+10kg)

    5 (+20kg)

    10 (+30kg)








    Pause Squat



    Had a massive night out for halloween on Saturday, so delayed workout till Tuesday. Wasn't the worst one ever, started off quite well, but the strength wasn't there for squats.



    Thu 7th November 2013







    Front Squat




    Yoke for 2x10 metres

    Set 1 - 200kg

    Set 2 - 220kg

    Set 3 - 230kg


    Glute ham raise



    Can't really grumble at this workout, it's the most weight I've ever deadlifted without a belt and not a mile away from my beltless 5RM (210kg). Front squats felt good, yoke felt quick.



    Fri 8th November 2013










    5 (bodyweight)

    5 (+10kg)

    5 (+15kg)

    5 (+20kg)

    3 (+25kg)

    8 (bodyweight)


    Dunno where the fuck the top set of OHP came from because it's been shit recently. But I'll take it.

  4. Also meant to mention the last few months I've stopped wearing a belt completely, because basically I don't like wearing them. For some reason I could not flatten my lower back when doing a deadlift with a belt on. I practiced and practiced but couldn't do it. It feels 10x better without a belt, and my strength is catching up without it. My upper back is still rounded but intentional.


    Also switched to high bar squats and being doing a lot of pause squats - I fucking love them! My form is a lot more consistent. I noticed how much I was relying on the belt at one point when I tried doing some semi-heavy beltless squats. Probably down to shitty weak abs because they hurt like fuck now but I'll bet they're a lot stronger.

  5. Cheers for all the kind messages!


    asparagus, I haven't had the best year training wise. I haven't used a belt for months, working on my raw strength. But hopefully I'll beat my old PB of 245kg without a belt at some point in the future


    Just made a massive update to my log!

  6. Hi everyone!


    It's been a while, so here's a brief summary of my last year of training;


    Towards the end of 2012 the warehouse was getting fucking freezing to train in, I'd not long started a long distance relationship which made me drop most Fridays. Motivation was low, numbers weren't good, wasn't eating properly and bodyweight plumetted.


    Start of 2013 got back into Kilmarnock Weightlifting Club to train. Was a really good but short cycle, gained strength and muscle. But my hours at work changed, and in addition work got too busy to train during, and has been the same ever since.


    Started training at my bosses gym, Glasgow Strength. Was just going through the motions, wasn't eating properly again and lost bodyweight and strength.


    About 2 months ago started Jim Wendler's 5/3/1 again, just doing the basic strength lifts with a bit of strongman. Eating a lot more again and gaining strength/muscle. Went from averaging 2 sessions a week to 4 most weeks. And a completely new attitude to training again after a year of not really enjoying it that much.


    My girlfriend has just moved closer to me and my work which will make things MUCH easier. I'm probably the happiest I've ever been. Still working at strengthshop.co.uk as well and enjoying it.



    Thanks for all the messages you left and sorry I didn't get back sooner, ready to start killing it again


    If I find any pictures from over the last year I might post them soon to give an idea of where I am.


    Fri 26/10/12


    Viking Press

    105kg for 75s

    4 reps



    200kg for 3 runs


    Arm over arm

    First time trying, didn't count weight



    Loading 100/110kg sandbags




    Mon 29/10/12


    Squat (no belt)





    Push Press



    Strict Press





    Wed 31/10/12



    Upto 82.5kg double


    Front squat (no belt)




    Deficit deadlifts (no belt)





    Fri 2/11/12








    Mon 5/11/12


    Box Squat









    Little training, bad sessions, not worth logging in here.




    Mon 26/11/12










    13, 7, 5




    Wed 28/11/12


    Front Squat










    Deficit Deadlift (6cm)






    Fri 30/11/12


    Pause Squat




    Dips +10kg




    7 or 8 +10kg

    Max out with no belt




    Mon 3/12/12






    Axle Push Press



    Strict axle









    Wed 5/12/12


    Front squat

    1x8 +F x110kg






    Deficit Deadlift (stand on eleiko 20s)




    Squat 1x9x110

    Bench 1x10x60, 1x8x60

    Pullups 10, 2x10 with red band




    Mon 24/12/12


    Squat 1x10x107.5kg, 1x10x80kg

    Strict Press 1x10x45kg

    Pullups 10, 8

    Dips 3x10








    Again, little training here and stuff not worth logging, a lot of bad sessions.




    Fri 18/1/13


    Log 5x60kg, 3x65kg, 2x70kg

    Yoke 10metres 200kg for 3 runs (fastest 5.44s)

    Farmers 10metres 55kg, 75kg, 95kg, 95kg (each hand)




    Mon 21/1/13


    Squat (high bar, no belt) 10x90kg, 10x92.5kg, 10x95kg, 10x97.5kg 10x100kg

    Bench 10x50kg, 10x55kg, 10x60kg, 10x65kg, 10x65kg

    Behind Neck Press 10x20kg 2x10x25kg

    OHP 2x10x30kg

    Shoulder Press Machine 10x#6, 8x#7

    EZ Curls 2x10x15kg, 2x10x25kg




    Wed 23/1/13


    Deficit Deadlift 5x150kg, 5x155kg, 3x5x160kg

    Close Grip Bench Press 10x50kg 10x60kg 12x62.5kg

    DB Bench 12x27.5s

    Tricep Pushdowns 2x10x22.5kg, 1x10x25kg

    Overhead Tri Extensions 3x10x15kg

    Dips 10, 11

    Lat Pulldowns behind neck 1x10x45kg, 1x10x50kg

    Lat Pulldowns 2x10x55kg




    Mon 28/1/13


    Squat 8x100kg, 8x102.5kg, 8x105kg, 8x107.5kg, 8x110kg


    Bench 8x60kg, 8x62.5kg, 8x65kg, 8x67.5kg, 8x70kg

    Behind neck press 10x20kg, 2x10x27.5kg

    OHP 2x10x32.5kg

    Shoulder press machine 10x#6, 2x10x#7

    Ez curls - 10x15kg, 2x10x25kg, 10x30kg




    Wed 30/1/13 BW=83.7kg


    Deficit Deadlift (standing on 15 plates) 5x155kg, 5x160kg, 2x5x165kg, 5x170kg

    Close Grip Bench Press 10x50kg, 10x60kg, 12x65kg

    DB Bench 12x30s

    Tricep Pushdowns 2x10x25kg, 9x27.5kg

    Overhead Tricep Extensions 3x10x15kg

    Dips 10, 13

    Behind Neck Lat Pulldowns 2x10x55kg

    Lat Pulldowns 2x10x50kg




    Fri 1/2/13


    Squat (pause first and last rep) 3x90kg, 4x90kg, 5x90kg

    Bench (pause first and last rep) 5x50kg, 5x60kg, 3x65kg, 4x65kg, 5x65kg

    Pullups 3x10

    Smith machine incline bench 10x50kg, 10x55kg, 10x60kg

    Pec Dec Machine 10x#8, 10x#10, 10x#12




    Mon 4/2/13 BW=84.5kg


    Squat 8x110kg, 8x112.5kg, (belt from this point on) 8x115kg, 8x117.5kg, 8x120kg

    Bench 5x50kg, 8x62.5kg, 8x65kg, 8x67.5kg, 8x70kg

    Behind neck press 10x20kg, 10x27.5kg, 10x30kg

    OHP 8x32.5kg, 8x35kg

    Shoulder Press Machine 3x10x#7

    Ez curls 2x10x25kg, 8x25kg




    Wed 6/2/13 BW=84.8kg


    Deficit Deadlift (no belt) 5x155kg, 5x165kg, 5x170kg, 5x175kg

    Deadlift (with belt) 5x185kg

    Close grip bench 10x50kg, 10x60kg, 10x67.5kg

    DB bench 9x32.5s

    Tricep Pushdowns 3x10x25kg

    Overhead Tricep Extensions 3x10x15kg

    Dips 10, 16

    Behind neck Lat Pulldown 2x10x55kg

    Lat Pulldwon 2x10x45kg




    Mon 11/2/13 BW=83.7kg


    Squat 6x120kg, 6x125kg, 6x127.5kg, 2x6x130kg

    Bench 5x50kg, 6x65kg, 6x67.5kg, 6x70kg, 6x72.5kg, 7x75kg

    Behind Neck Press 10x20kg, 2x10x30kg

    OHP 2x10x35kg

    Shoulder Press Machine 2x10x#7, 10x#8

    EZ Curls 3x10x25kg




    Wed 13/2/13 BW=84.6kg


    Deficit Deadlift (no belt) 5x160kg, 5x170kg, 2x5x180kg

    Deadlift (no belt) 2x190kg

    Close Grip Bench Press 5x50kg, 3x60kg, 10x70kg

    DB Bench 10x32.5s

    Tricep Pushdowns 10x25kg, 2x10x27.5kg

    Overhead Tricep Extensions 3x10x15kg

    Dips 17, 10

    Behind Neck Lat Pulldowns 2x10x55kg

    Lat Pulldowns 2x10x45kg




    Mon 18/2/13 BW=85.7kg


    Squat 5x130kg, 5x135kg, 5x137.5kg, 5x140kg

    Bench 5x65kg, 5x70kg, 5x75kg, 2x5x80kg

    Behind Neck Press 10x20kg, 10x30kg, 10x32.5kg

    OHP 10x35kg, 10x37.5kg

    Shoulder Press Machine 10x#7, 2x10x#8

    EZ Curls 2x10x25kg, 7x25kg




    Wed 20/2/13 BW=85.5kg


    Deadlift (with belt) 5x160kg, 5x170kg, 5x180kg, 5x190kg, 5x200kg

    Close Grip Bench Press 10x50kg, 10x62.5kg, 10x72.5kg

    DB Bench 6x35s

    Tricep Pushdowns 3x10x27.5kg

    Overhead Tricep Extensions 10x15kg, 2x10x10kg

    Dips 10, 20

    Behind Neck Lat Pulldowns 10x55kg, 10x57.5kg

    Lat Pulldown 2x10x45kg




    Mon 25/2/13


    Squat 4x130kg, 4x135kg, 4x140kg, 4x145kg

    Bench 4x65kg, 4x70kg, 4x75kg, 4x80kg, 4x85kg

    Behind Neck Press 10x20kg, 2x10x32.5kg

    OHP 2x10x37.5kg

    Shoulder Press Machine 3x10x#8

    EZ Curls 3x10x25kg, 6x25kg




    Wed 27/2/13 BW=85.5kg


    Deadlift (with belt) 4x160kg, 4x172.5kg, 4x185kg, 4x197.5kg, 4x210kg

    Close Grip Bench Press 5x50kg, 3x62.5kg, 10x75kg

    DB Bench 6x35s

    Tricep Pushdowns 2x10x27.5kg, 10x30kg

    Overhead Tricep Extensions 2x10x10kg, 10x15kg

    Dips 10, 21

    Behind Neck Lat Pulldowns 2x10x50kg

    Lat Pulldowns 10x45kg, 10x47.5kg




    Mon 4/3/13


    Squat 3x120kg, 3x130kg, 3x142.5kg, 1x155kg, 1x135kg

    Bench 3x70kg, 3x75kg, 3x80kg, 3x85kg, 4x87.5kg

    Behind Neck Press 10x20kg, 10x32.5kg, 10x35kg

    OHP 2x10x40kg

    Shoulder Press Machine 2x10x#8, 10x#9

    EZ Curls 2x10x25kg, 9x25kg, 6x25kg




    Wed 6/3/13


    Deadlift (belt) 3x160kg, 3x175kg, 3x190kg, 3x205kg, 3x220kg

    Close Grip Bench Press 5x50kg, 3x65kg, 10x77.5kg

    DB Bench 7x35kg

    Overhead Tricep Extensions 3x10x15kg

    Tricep Pushdowns 10x27.5kg, 10x30kg, 9x30kg

    Dips 10, 24

    Behind Neck Lat Pulldowns 10x50kg, 10x52.5kg

    Lat Pulldowns 2x10x50kg




    Fri 8/3/13 BW=85.1kg


    Squat (Pause first & last) 5x80kg, 3x100kg, 4x100kg, 5x100kg

    Axle (with tyre on each side) 2,2,3

    BB Curls 2x10x20kg, 20x20kg




    Mon 11/3/13 BW=84.9kg


    Squat 5x100kg, 6x120kg, 6x125kg, 6x130kg, 6x135kg

    Bench 5x65kg, 6x70kg, 6x75kg, 8x80kg

    Behind neck press 10x20kg, 2x10x35kg

    OHP 2x10x40kg

    BB Curls 10x25kg, 3x10x27.5kg




    Wed 13/3/13 BW=85.3kg


    Deadlift (belt) 5x150kg, 3x170kg, 3x190kg, 5x205kg, 5x210kg

    Close Grip Bench Press 5x50kg, 5x65kg, 8x80kg

    DB Bench 8x35s

    Dips 10, 29




    Mon 18/3/13 BW=84.1kg

    Squat 5x110kg, 5x130kg, 2x140kg

    Bench 5x70kg, 5x80kg, 3x5x85kg




    Thu 21/3/13

    Front Squat 5x60kg, 5x80kg, 5x100kg

    Deadlift (belt) 5x160kg, 3x180kg, 2x200kg, 2+a failx220kg

    Close Grip Bench Press 8x80kg

    Pullups 10, 7




    Mon 25/3/13 BW=85.8kg

    Squat (switched back to low bar) 5x100kg, 5x120kg, (belt from here) 5x130kg, 5x140kg

    Pause squats 2x3x100kg

    Bench 5x65kg, 3x77.5kg, 2x3x90kg

    Pullups 14, 6, 6

    Behind neck press 10x20kg, 10x30kg, 10x35kg




    Wed 27/3/13 BW=85.kg

    Squat (low bar, no belt, pause 1st and last) 5x70kg, 5x90kg, 3x5x105kg

    Close Grip Bench Press 5x50kg, 5x65kg, 8x80kg

    Deadlift 5x160kg,(belt on from here) 3x190kg, 1x210kg, 3x270kg

    DB Bench 8x35s

    Dips 10, 30




    Fri 29/3/13

    Squat (no belt, pause 1st and last) 5x85kg, 4x5x110kg

    BB Rows 5x60kg, 3x5x80kg

    DB Bench 14x24s

    Pullups 13, 7




    Sat 30/3/13

    Front Squat 5x90kg, 5x110kg, 5x120kg

    OHP 5x40kg, 3x5x50kg

    Dips 20, 20, 10




    Tue 2/4/13

    Squat (with belt) 5x120kg, 2x135kg, 5x145kg

    Bench 5x50kg, 5x70kg, 5x85kg

    Deadlift 5x160kg, (belt from here on) 3x190kg, 1x210kg, 2x230kg

    Pullups 13

    Dips 27




    Sat 6/4/13

    Squat (pause first and last) 3x5x115kg

    Close Grip Bench 8x80kg

    Pullups 10, 10




    Thu 11/4/13

    Squat (with belt) 5x120kg, 2x135kg, 5x150kg

    Deadlift (with belt) 3x190kg, 2x210kg, 1x230kg, Fail 240kg




    Mon 15/4/13 BW=84.5kg

    Squat (with belt) 5x110kg, 3x5x130kg

    Bench 5x60kg, 5x67.5kg, 5x75kg, 5x80kg

    Pullups 5, 5 (+5kg), 7 (+10kg), 8




    Wed 17/4/13 BW=85.6kg

    Front squat 5x80kg, 3x5x100kg

    Deadlift off blocks 5x170kg, 5x210kg, 3x230kg

    OHP 5x5x40kg

    Pec Dec 10x#9, 2x10x#10

    Chinups 12, 9, 6




    Sat 20/4/13

    Squat (pause first and last) 5x100kg, 5x115kg, 5x117kg

    Close Grip Bench Press 2x5x80kg

    Pullups 10, 8 ,6




    Wed 24/4/13

    Squat 5x92.5kg, 5x107.5kg, (belt on for;) 11x120kg

    Bench 5x55kg, 5x62.5kg, 12x70kg

    Pullups 10, 10, 9

    Pushups 20, 17, 10

    Reverse Crunch (15kg counterweight) 12, 12




    Fri 26/4/13

    Front Squat 5x80kg, 2x5x100kg

    OHP 2x5x45kg, 12x47.5kg

    Deadlift 5x135kg, 5x155kg, 10x175kg (with belt)

    Dips 5x10

    BB Rows 5x5x60kg

    Reverse Hyper 3x10x20kg

    Cable flies 3x10x30kg

    EZ Curls 3x10x25kg





    Tue 30/4/13

    Squat 3x100kg, 3x115kg, 9x127.5kg (with belt)

    Bench 3x57.5kg, 3x67.5kg, 10x75kg

    Pullups 5, 10 (+5kg), 10, 7

    Pushups 15, 15, 22

    GHR practice

    Ab rollouts (on knees) 3x10




    Thu 2/5/13

    Front Squat 5x82.5kg, 3x5x102.5kg

    OHP 5x40kg, 3x45kg, 9x50kg

    Deadlift 3x145kg, 3x165kg, 8x187.5kg (with belt)

    BB Rows 5x5x62.5kg





    Tue 7/5/13 BW=85.2kg

    Squat 5x107.5kg, 3x120kg, 6x132.5kg (with belt)

    Bench 5x62.5kg, 3x70kg, 7x80kg

    Pullups 5, 10 (+7.5kg), 10, 10

    Pushups 16, 16, 25

    Reverse Hyper 10x10kg, 4x10x15kg




    Fri 10/5/13 BW=85.2kg

    Front Squat 3x5x105kg

    OHP 5x42.5kg, 3x47.5kg, 7x52.5kg

    Deadlift 5x155kg, 3x175kg, 6x197.5kg (with belt)

    Dips 3x15

    BB Rows 5x5x65kg

    Reverse hyper 10x5kg, 10x10kg, 10x15kg





    Mon 13/5/13

    Log 5x50kg, 5x60kg

    Squat 5x110kg, 10x125kg (with belt)

    Pullups (on forklift) 10, 12, 10

    Axle Curls 20x25kg



    Tue 14/5/13

    Bench 5x55kg, 5x65kg, 12x72.5kg

    Pushups 17, 17, 21

    Tricep Pushdowns 3x10x20kg




    wed 15/5/13

    Front Squat 3x5x107.5kg

    Deadlift 5x140kg, 5x160kg, 10x180kg (with belt)




    Thu 16/5/13

    OHP 5x40kg, 5x45kg, 5x50kg

    BB Rows 5x5x70kg

    Dips 2x17




    Mon 20/5/13

    Front Squat 3x5x110kg

    Log 4x3x60kg, 6x60kg

    Bench 3x72.5kg, 5x82.5kg

    Pullups 5, 10 (+10kg), 10





    Wed 22/5/13

    Deadlift (with belt) 2x180kg, 5x200kg

    Axle 1 clean then press 3x60kg, 3x70kg

    BB Rows 5x5x72.5kg

    Dips 18, 20

    Curls 21x22kg

    Reverse Hyper 210x30kg

    Broad jumps up to 86"




    Fri 24/5/13

    Squat 3x110kg, 7x135kg (with belt)

    Yoke for 2x10metres, 3 sets with 200kg

    Medley (100 duck walk, 100kg sled drag, 50kg keg carry, 80kg sandbag - all for 10 metres). Set 1 - 47seconds, Set 2 - 38 seconds




    Tue 28/5/13

    Cambered Bar Squat (no belt) 5x105kg, 5x115kg, 5x125kg

    Log 4x3x62.5kg, 1x7x62.5kg

    Pullups 5, 10 (+12.5kg), 10, 7

    Dips 20, 18

    Reverse Hyper 10x20kg, 10x30kg, 10x35kg




    Thu 30/5/13

    Front Squat 3x5x112.5kg

    Deadlift (with belt) 2x185kg, 5x205kg

    Bench 3x5x80kg

    BB Row 3x5x75kg

    Axle Curl 10x27kg ~13x27kg




    Tue 4/6/13

    Squat 3x120kg, 5x140kg (with belt)

    Axle 4x3x65kg, 9x65kg

    Strict Axle Press 2x5x55kg

    Pullups 5, 8 (+15kg), 10

    Dips 20

    Yoke (2x10 metres) 200kg, 210kg, 210kg




    Thu 6/6/13 BW=86.6kg

    Front Squat 2x3x120kg

    Log 4x3x65kg, 5x65kg

    Deadlift (with belt) 2x190kg, 4x210kg

    70kg stone shoulders - 7

    70kg stone row - 10

    60metres 80kg sandbag carry




    Tue 11/6/13

    Squat 5x5x120kg

    Bench 5x5x70kg

    BB Rows 5x5x70kg

    Reverse Hyper 10x20kg, 10x25kg, 10x30kg




    Thu 13/6/13 BW=86.7kg

    OHP 5x45kg, 5x50kg, 5x55kg, 3x60kg

    Pullups 15, 8

    Pushups 23, 17

    Curls 14x20kg





    Mon 17/6/13

    Squat (switch to high bar) 5x110kg, 5x115kg, 5x120kg, 5x125kg

    Axle OHP 3x55kg, 3x57.5kg, 3x60kg, 3x62.5kg, 3x60kg, 3x57.5kg, 3x55kg

    BB Rows 5x70kg, 5x75kg, 5x80kg, 5x85kg, 5x90kg

    Reverse Hyper 10x20kg, 2x10x30kg




    Wed 19/6/13

    Squat (high bar, no belt) 3x5x110kg (pause first & Last)

    Deficit deadlift (no belt) 5x120kg, 5x140kg, 5x160kg

    Bench 5x70kg, 5x75kg, 5x80kg, 5x85kg, 4x90kg

    Pullups 3x5(+10kg), 7




    Fri 21/6/13

    Squat (high bar, no belt) 3x120kg, 3x122.5kg, 3x125kg, 3x127.5kg, 3x130kg

    Log 3x60kg, 3x65kg, 3x67.5kg, 3x70kg

    50kg slam ball over yoke for 10 reps

    Playing with slam ball




    Mon 24/6/13

    Squat (high bar, no belt) 5x115kg, 5x120kg, 5x125kg, 5x130kg

    Axle OHP 3x57.5kg, 3x60kg, 3x62.5kg, 3x65kg, 3x62.5kg, 3x60kg, 3x57.5kg

    Axle Rows 5x75kg, 5x80kg, 5x85kg, 5x91kg




    Wed 26/6/13

    Squat (high bar, no belt, pause 1st & last) 5x82.5kg, 3x5x102.5kg

    Deficit Deadlift (no belt) 3x150kg, 5x170kg

    Bench 5x70kg, 5x5x80kg

    Pullups 5, 4x5(+11.25kg)




    Fri 28/6/13 BW=86.6kg

    Squat (high bar, no belt) 3x117.5kg, 3x122.5kg, 3x127.5kg, 3x132.5kg

    Log 4x60kg, 2x65kg, 2x70kg, 2x73.5kg

    200kg yoke then 50kg sandbag carry + load, for 2x10metres then 3x10metres

    50kg slam ball over yoke x10




    Mon 1/7/13

    Squat (high bar, no belt) 5x110kg, 5x117.5kg, 5x125kg, 5x132.5kg

    Axle OHP 3x55kg, 3x61kg, 2x66kg, 7x55kg

    Overhead Tricep Extension 10x10kg, 10x15kg, 2x10x20kg, 10x25kg

    BB Rows 5x70kg, 5x85kg, 5x93kg

    Axle Curls 15x22kg




    Wed 3/7/13

    Squat (high bar, no belt, pause 1st & last) 3x5x105kg

    Deficit deadlift (30mm, no belt) 3x150kg, 5x180kg

    Bench 5x5x82.5kg

    Pullups 5, 3x5(+12.5kg), 9




    Fri 5/7/13

    Squat (high bar, no belt) 5x80kg, 5x110kg, 3x120kg, 3x130kg, 3x135kg

    Log 5x60kg, 2x5x65kg

    Ring Dips 3x5

    Yoke (10 metres), 200kg, 220kg, 240kg, 240kg

    Medley (75kg farmers, 95kg duck walk) 2 sets for 20 metres

    Same medley for 1 set but with 95kg farmers

    Ring Pullups 9, 6




    Fri 12/7/13

    Squat (high bar, no belt) 3x100kg, 3x120kg, 3x130kg, 5x140kg

    Bench 5x80kg, 5x82kg, 5x84kg

    30mm Deficit Deadlift (no belt) 3x150kg, 2x170kg, 5x190kg

    Dips 20, 16

    Pullups 5, 8, 6

    DB Curls 12s to failure




    Tue 16/7/13

    OHP 5x37.5kg, 5x45kg, 10x50kg

    Bench 5x10x65kg

    Pullups 10, 10, 10 (assisted with red band on last set)




    Wed 17/7/13

    Squat (high bar, no belt) 5x90kg, 5x105kg, 5x120kg, 5x15x80kg

    GHR Practice

    Prowler (70kg + sled) 4x10m




    Thu 18/7/13 BW=86.6kg

    Bench 5x62.5kg, 5x72.5kg, 7x80kg

    DB Bench 2x10x20s, 2x15x20s, 14x20s

    BB Rows 5x10x50kg

    DB Curls rep out with 15s




    Sat 20/7/13

    Squat (high bar, no belt, pause 1st & last rep) 3x5x105kg

    Deadlift 4x160kg, 3x180kg 3x200kg (belt for last set only)

    Good Mornings 10x60kg, 2x10x80kg




    Mon 22/7/13

    OHP 5x45kg, 3x50kg, 7x55kg

    Dips 4x10, 15

    Pullups 10,7, 5




    Wed 24/7/13

    Squat (high bar, no belt, pause 1st & last rep) 3x5x110kg

    Deadlift (no belt) 5x160kg, 5x165kg, 5x170kg

    Lunge with chains 4x10m (20kg chains), 4x10kg (25kg chains)

    GHR 3x4



    25/7/13 BW=87.1kg



    Mon 29/7/13

    Squat (high bar, no belt) 5x110kg, 4x130kg

    OHP (axle) 5x55kg, 4x60kg, 4x62.5kg

    *BB Rows 10x50kg, 10x60kg, 4x5x70kg, 1x9x70kg

    Dips 17, 11, 12

    GHR 5, 3, 4

    *I normally do pendlay rows, but this day I done bodybuilder style rows




    Wed 31/7/13

    Deadlift (no belt) 5x165kg, 5x175kg, 5x180kg

    Bench 5x80kg, 5x85kg, 6x90kg, 2x95kg, 2x100kg (PB!!!)

    Pullups 3x10

    GHR 3x5




    Fri 2/8/13

    Front Squat 5x100kg, 5x110kg, 2x120kg

    Yoke (10 metres) 200kg, 240kg, 260kg

    Dips 5, 5(+5kg), 5(+10kg), 5 (+15kg), 5 (+20kg), 10 (+25kg), 20

    GHR 3x6

    DB Curls repout with 15s




    Wed 7/8/13

    Squat (high bar, no belt) 5x110kg, 3x130kg, 2x140kg

    Axle OHP 5x55kg, 2x60kg, 3x65kg, 10x50kg

    BB Rows 5x70kg, 2x5x75kg, 3x100kg

    GHR 7, 7, 3, 4




    Thu 8/8/13

    Deadlift (no belt) 5x150kg, 3x170kg, 5x190kg

    Bench 5x80kg, 5x85kg, 7x85kg

    Pullups 5, 5 (+5kg), 5 (+10kg), 5 (+10kg) 5 (+15kg), 3 (+20kg), 6

    Dips 5, 5 (+10kg), 5 (+20kg), 11




    Mon 19/8/13

    Squat (high bar, no belt) 5x80kg, 5x90kg, 10x100kg

    Axle OHP 5x45kg, 5x50kg, 7x55kg

    Pullups 8, 8, 10

    Dips 5, 2x10 (+10kg), 10 (+15kg)

    GHR 5, 5, 8




    Wed 21/8/13

    Deadlift (no belt) 5x150kg, 5x162.5kg, 7x175kg

    Bench 5x70kg, 5x80kg, 8x85kg

    Rows 5x70kg, 5x90kg, 12x70kg

    Reverse hyper 2x10x30kg

    DB Curls rep out with 15s




    Fri 23/8/13

    Atlas Stones 100kg for 3 reps to platform 1, 100kg for 1 rep to platform 2. Lots of fails with 125kg stone, one of them nearly to platform 1




    Mon 26/8/13 BW=86.1kg

    OHP 5x40kg, 5x47kg, 10x53kg

    Chins 3x10

    Incline Bench 5x46kg, 5x53kg, 7x60kg

    BB Rows 5x70kg, 5x70kg, 2x5x80kg

    Front Squat 5x70kg, 5x90kg, 3x110kg, 3x120kg

    GHR 3x5




    Wed 28/8/13

    Squat (high bar, no belt) 5x90kg, 5x100kg, 10x110kg

    Pause squat 3x90kg, 3x95kg, 3x3x100kg

    Bench 5x70kg, 5x80kg, 7x87.5kg, 12x70kg

    BB Rows 5x70kg, 3x5x75kg

    GHR 5, 5, 8




    Fri 30/8/13

    Front Squat 5x80kg, 5x100kg, 5x110kg

    Deadlift 5x115kg, 5x145kg, 2x175kg, 5x195kg

    Axle 1 clean then presses 5x43kg, 5x53kg, 3x63kg, 3x3x73kg

    Pullups 13, 10 , 8




    Jim Wendler's 5/3/1 Cycle 1

    No belts/wraps/sleeves

    High bar squats



    Mon 2/9/13 BW=85.8kg

    Squats 5x85kg, 5x97.5kg, 11x110kg

    Pause Squats 5x3x95kg

    GHR 6, 6, 12

    Band Crunches 3x12 with blue band




    Tue 3/9/13

    Pendlay Row 5x70kg, 3x5x80kg

    Bench 5x60kg, 5x69kg, 12x78kg

    Pullups 5, 5 (+10kg), 5 (+15kg), 10

    Dips 5, 5 (+5kg), 5 (+10kg), 5 (+15kg), 5 (+20kg), 5 (+25kg), 5 (+30kg), 21




    Thu 5/9/13

    Deadlift 5x128kg, 5x148kg, 10x168kg

    Front Squat 5x60kg, 5x80kg, 3x5x95kg

    Yoke (2 x 10metres) 120kg, 180kg, 200kg, 200kg

    Sandbag load over yoke. Couple of fails with 110kg sandbag. Lapped it and got close.




    Fri 6/9/13

    OHP 5x40kg, 5x47.5kg, 9x53kg

    Log 5x3x60kg

    Chins 11, 10, 6, 5, 6, 6, 6

    Band Crunch 10, 10, 20 with blue band




    Mon 9/9/13 BW=87.6kg

    Squat 3x91kg, 3x105kg, 11x117kg

    Pause Squat 5x3x96kg

    GHR 8, 8, 15

    Band crunch 3x10 with green band




    Tue 10/9/13

    Bench 3x64kg, 3x73kg, 10x83kg

    Pendlay Row 5x70kg, 3x5x82.5kg

    Dips 5, 5 (+10kg), 5 (+20kg), 5 (+30kg), 5 (+35kg), 25

    Pullups 5, 5 (+5kg), 5 (+10kg), 5 (+17.5kg), 12




    Thu 12/9/13

    Deadlift 3x138kg, 3x158kg, 9x177kg

    Front Squat 5x60kg, 5x80kg, 3x5x100kg

    Log 5x3x62.5kg

    Yoke (2 x 10 metres) 200kg, 210kg, 210kg





    Mon 16/9/13 BW=88.4kg

    Squat 5x97.5kg, 3x110kg, 10x123kg

    Pause Squat 5x3x100kg

    OHP 3x43kg, 3x50kg, 9x56kg

    Chins 12, 10, 7, 6, 5, 5, 5 (50 reps total)

    Cable crunch 10x10kg, 20x10kg




    Tue 17/9/13

    Bench 5x69kg, 3x78kg, 8x87kg PB!

    Pendlay Rows 3x75kg, 3x5x85kg

    Pullups 5, 5 (+7.5kg), 5 (+13.75kg), 5 (+18.75kg)

    Dips 5, 5 (+10kg), 5 (+20kg), 5 (+30kg), 5 (+40kg) PB!





    Thu 19/9/13

    Deadlift 5x148kg, 5x168kg, 7x187kg

    Cleans 3x60kg, 3x70kg, 80kg 1 then fail then 1, 2x80kg (all horrible form)

    Front Squat 3x85kg, 3x5x105kg

    Yoke (2 x 10metres) 120kg, 200kg, 240kg, 260kg PB!




    Fri 20/9/13

    OHP 5x47kg, 3x53kg, 7x59kg

    Log 3x60kg, 5x3x65kg

    Chins 12, 10, 8, 8, 8, 4 (50 total reps)

    GHR 8, 8, 16







    Jim Wendler's 5/3/1 Cycle 2


    Mon 23/9/13

    Squat 5x89kg, 5x102kg, 14x115kg

    Pause Squat 5x3x105kg

    GHR 3x10

    Band Crunch 15, 20 with green band




    Tue 24/9/13

    Pendlay Rows 3x77.5kg, 3x5x87.5kg

    Bench 5x63kg, 5x72kg, 12x81kg

    Pullups 5, 5 (+7.5kg), 5 (+14kg), 5 (+20kg)

    Dips 5, 5 (+10kg), 5 (+20kg), 5 (+32.5kg), 5 (+42.5kg) PB!




    Thu 26/9/13

    Deadlift 5x133kg, 5x153kg, 10x173kg

    Front Squat 5x60kg, 5x90kg, 3x5x110kg

    Yoke (2 x 10 metres) 200kg, 240kg, 270kg PB!




    Fri 27/9/13

    OHP 5x43kg, 5x50kg, 9x56kg

    Log 3x60kg, 5x3x67.5kg

    Chins 12, 9, 7, 7, 7, 8 (50 reps total)





    Mon 30/9/13

    Squat 3x96kg, 3x109kg, 13x122kg

    Pause Squat 5x3x110kg




    Tue 1/10/13

    Power Snatch 3x30kg, 3x35kg, 3x40kg, 3x45kg, 5x50kg

    Pendlay Rows 5x50kg, 5x70kg, 3x5x90kg

    Bench 3x67.5kg, 3x76kg, 10x86kg

    Pullups 5, 5 (+7.5kg), 5 (+15kg), 5 (+21.25kg) PB!

    Dips 5, 5 (+15kg), 5 (+25kg) 5 (+35kg), 5 (+45kg) PB!




    Thu 3/10/13

    Deadlift 3x142kg, 3x163kg, 9x182kg

    Front Squat 5x60kg, 5x90kg, 3x5x115kg

    Yoke (2 x 10 metres) 200kg, 240kg, 280kg PB!!!

    Band crunch 2x22 with green band




    Fri 4/10/13

    OHP 3x46kg, 3x53kg, 7x59kg

    Log 3x60kg, 2x70kg, 3x70kg, 2x70kg

    Chins 11, 8, 9, 8, 7, 8 (50 total reps)




    Mon 7/10/13

    Squats 5x102kg, 3x115kg, 11x128kg

    Pause Squats 5x3x112kg




    Tue 8/10/13

    Pendlay Rows 5x70kg, 5x82.5kg, 3x5x92.5kg

    Bench 5x72kg, 3x81kg, 9x90kg PB!

    Dips 5, 5 (+10kg), 5 (+20kg), 5 (+30kg), 5 (+40kg), 4 (+50kg) PB!

    Pullups 5, 5 (+10kg), 5 (+17.5kg), 3 (+25kg), 11




    Thu 10/10/13

    Deadlift 5x153kg, 3x173kg, 7x192kg

    Front Squat 5x60kg, 5x80kg, 5x100kg, 5x120kg, 1x130kg, 1x140kg PB!!

    Yoke (2x10m) 120kg, 200kg (back felt fragile)




    Fri 11/10/13

    OHP 5x50kg, 3x56kg, 4x62kg, 3x10x40kg

    Chins 14, 8, 9



    DELOAD WEEK - was planning on doing more sessions but time didn't permit. Didn't eat enough food either and suffered on first session back.


    Tue 14/10/13

    Squats 5x115kg

    Pause Squat 5x3x115kg

    Deadlift 5x135kg, 5x155kg, 5x175kg

    Pullups 15

    Chins 7, 8

    Dips 20, 10, 5







    Jim Wendler's 5/3/1 Cycle 3


    Mon 21/10/13

    Squats 5x100kg, 5x111kg, 8x122kg

    GHR 3x8

    Forgot my squat shoes and schedule, just guessed the weights. Wasn't happy so just redone the squats the next day ...




    Tue 22/10/13

    Pendlay Rows 5x70kg, 5x3x90kg

    Bench 5x64kg, 5x73kg, 12x83kg

    Pullups 8, 8 (+5kg), 12 (+5kg)

    Dips 8, 8 (+10kg), 8 (+15kg), 15

    Squats 5x91kg, 5x105kg, 13x119kg

    Not a PB on squats but was very happy. 2 days in a row and at end of a session. Worked hard for that set.




    Thu 24/10/13

    Deadlift 5x135kg, 5x155kg, 10x176kg

    Front Squat 5x100kg, 5x3x110kg

    Yoke (2x10metres) 120kg, 3 sets with 180kg just to ease back in

    Band Crunch - Few sets with blue then green band




    Fri 25/10/13

    Strict Log 5x50kg, 5x3x55kg

    OHP 5x43kg, 5x50kg, 5x56kg

    Chins 13, 9, 10, 8, 6, 4 (50 total reps)

  8. Not sure how many people will remember me, but I stopped keeping a log on here about a year ago (due to other comitments). I've been strength training for about 4 years now (wow, doesn't feel that long!), done a couple of amateur powerlifting/team strongman competitions during that time. Notable programs I've done are stonglifts, Jim wendler's 5/3/1 (just started a cycle of this recently), Madcow 5x5 and some powerlifting programs.


    6ft tall, weighed about 68kg when I started. Currently about 88kg (nearly at my heaviest ever, was 89-90 at one point), hoping to pass the 90kg mark and beyond soon.


    So hi to everyone!



    To mods; seems like the topic of my log has been locked, can someone unlock it please?


  9. Cheers man


    Wed 24th October 2012

    Bodyweight = 85.4kg


    Barbell rows



    Safety bar squat (no belt)

    1x3x110kg (+20kg chains each side, not completely unloading)


    Deadlift (with belt)

    1x3x165kg (+20kg chains each side, more or less completely unloading)

    1x3x185kg (+20kg chains each side, more or less completely unloading)





  10. Thanks for the kind words everyone, was just taking a break from logging. I had a note of some of the stuff I was doing, but not all of it. Robert, that is Brian - still Vegan and training. I've worked for his company Strength Shop since the end of May. Notable vegan items that can be a pain to find elsewhere are the weightlifting shoes and powerlifting belts


    First a quick non training update. Things are really great just now, I'm happy with my now-girlfriend that I met 3 or 4 months ago. Just had my first week off since starting my job (which I'm still loving) and had a great holiday away, went to Orkney (island off the north cost of Scotland) for a few days during. Went for a lot of walks and was so relaxing.



    Deep breath, here we go;


    Fri 21st September 2012

    Bodyweight = 86.4kg


    Solo training session, remember feeling weak and shitty this day




    2 fails at 80kg




    200kg for 40m (4 x 10m)

    220kg for 10m

    220kg for 10m


    Circus DB

    Couple of sets of 5 with 31kg (done both hands)


    Atlas Stones

    115kg for a few singles to lower platform, no tacky



    Mon 24th September

    Bodyweight = 85.2kg


    High Bar Squat



    Push Press



    Strict Press




    (can't remember)




    Wed 26th September 2012

    Bodyweight = 87.1kg

    Barbell Rows



    Front Squat

    1x5x115kg (wider stance, looks quicker on video than it felt!)





    1x240kg (+10kg PB)

    1x245kg (+15kg PB) - 540lbs


    Massive PB







    Fri 28th September 2012

    Bodyweight = 86.5kg


    Axle (all single PB's, first time bodyweight overhead)

    1x 82.5kg

    1x 87.5kg

    1x 90kg



    260kg for 10m



    160kg yoke 10m

    110kg Sled push

    160kg yoke 10m

    110kg Sled drag


    Atlas Stones

    115kg for 75seconds - 2 reps and a fail





    Mon 1st October 2012


    High bar Squat



    Push Press

    1x7x65kg + a fail


    Strict Press




    13 on forklift, 2 more sets to failure




    Wed 3rd October

    Bodyweight = 86.3kg


    Barbell Rows

    2x5x90kg (not 100% sure)


    Safety bar squat (no belt)



    3" Deficit Deadlifts (no belt)




    (can't remember)



    Fri 5th October 2012

    Bodyweight = 86kg





    Viking Press



    1x3x95kg (not sure on reps for each)


    Head to head farmers walk

    105kg for 10m, 2 runs

    Farmers hold

    125kg (each hand), 2 times. First was 21s, 2nd 27s




    Mon 8th October 2012

    Bodyweight = 84.2kg


    High bar squats (no belt)




    Push press

    1x8x70kg + a fail


    Strict press




    1x15 (from dead hang)




    Wed 10th October 2012

    Bodyweight = 86.4kg


    Barbell Rows



    1x5x90kg (more sets than this, can't remember)


    Safety bar squats (no belt)


    3" deficit deadlifts (no belt)




    +10kg 10 reps



    Sat 13th October 2012


    @Crossfit Aberdeen - Work was too busy to train on Friday, so when I was up to see my girlfriend I found a crossfit place to use, got the session for free

    High bar squat (no belt)



    Strict Press



    Deadlifts (no belt)



    Chinups on gymnastic rings

    11, 2 more sets to failure



    Pretty much week off training (holiday from work) with the exception of this;


    Wed 17th October


    On holiday to Orkney with the missus, walked to a pebble beach @ Scapa Flow.


    Stone lifts, stone clean and presses, stone rows, stone tricep extensions, stone throws, walk with stone, box jumps onto ridge, piggybacking girlfriend. Full body workout, caveman style.


    Towards the end of the week done 15 pullups at a park on a thick bar.



    Mon 22nd October 2012

    Bodyweight = 84.5kg


    Squats (with 20kg chains each side - not completely unloading off the ground at the top, no belt)





    Push Press



    Strict Press




    1x9 +12.5kg



  11. wow, your progress is awesome.


    What do you eat on a typical day?

    Thanks mate


    Typical day;

    Breakfast - Muesli + Soy Milk, Banana, Protein shake in orange juice

    Lunch - Hummus sandwiches, 2 pieces of fruit, Protein shake in soy milk

    Dinner - Quinoa, Kidney Beans in a Tomato sauce, Steamed kale later on


    Vitamin D, B12, Multivitamin, Omega Oils, Creatine for supplements. Trying to add more veg in.



    Fri 14th September 2012

    Bodyweight = 85.9kg






    120kg each hand for 10m (quite quick considering the weight, see video)


    Sled dragging with harness - was loaded too heavy for me first run, hard as fuck! Last run went better with a bit of weight off




    Mon 17th September 2012


    Squat (no belt)



    1x1x160kg (beltless PB, and easy)






    6 +15kg




    Wed 19th September 2012

    Bodyweight = 85.4kg


    Barbell rows



    Front Squat (no belt)


    1x4x120kg (4RM)


    Deadlift (belt)



    1x3x225kg (new 3RM)


    Push Press

    1x4x75kg (4 fails really, lockout felt horrible)


    Strict press



  12. No training on Friday, vagina was swollen.


    Mon 10th September 2012

    Bodyweight = 85.7kg


    Squats (no belt)




    Push Press



    Strict Press




    1x11 +10kg

    1x10 (chins for this set)




    Wed 12th September 2012

    Bodyweight = 86.4kg


    Barbell rows



    Safety bar squat (no belt)




    Deadlift (belt)


    1x4x217.5kg (:D)





  13. Agree with everything VE says.


    I can't particularly remember why I switched to hook grip. I could pull 240kg off the blocks with mixed grip (and 227.5kg off the floor), so it wasn't particularly an issue, I think I tried it for rows and when I was trying shrugs out (hate them) and just liked the symmetry. Hook grip I've done 230kg off the floor, 230kg triple off blocks, 130kg each hand farmers walk for 7 metres. Very very solid grip.


    It still hurts, skin on thumbs always a mess as well. But the same with anything, it gets more natural the more you do it. Love hook grip.


    I recommend using chalk for the same reason VE says. Your grip without chalk will still improve, don't worry.

  14. Fri 31st August 2012

    Bodyweight = 85.9kg




    then floor to overhead in 75s;




    100kg for 12m

    Run 1; 7.18s

    Run 2; 6.??s



    200kg yoke, sled push, 200kg, sled pull in 44:81s


    Atlas Stones

    115kg stone to high platform x1




    Sat 1st September 2012




    1x5 +10kg

    1x5 +20kg


    Drank way too much saturday night and ate barely anything sunday...


    Mon 3rd September

    Bodyweight = 84.4kg


    Squat (no belt)


    1x2x130kg called it here, felt like shit and wrist too sore a.k.a. swollen vagina



    Front squat (no belt) (weirdly enough didn't aggravate my wrist)


    1x2x122.5kg (double PB)

    1x1x132.5kg (PB)



    Tried benching, wrist too fucked




  15. Don't worry man, I spent the better part of my 3 years obsessing over how I look. 1lb/week sounds good as long as it's consistent. 5x5 is fine for 7 weeks in. Seeing any difference in your body after 7 weeks is a good sign - it's not a lot of time. Honestly don't worry about proportions between muscles, it'll take your focus away from getting strong.


    Wed 29th August 2012

    Bodyweight = 85.8kg


    Safety Bar Squat (no belt)


    1x5x125kg (graft)





    1x1x200kg (belt on for this set, felt like shit.)

    1x2x220kg (pretty sure a new double PB, felt easy)



    1x5x70kg (felt like shit, heavy and sore joints - made right decision to call it there)


    at night;


    1x5 +10kg

    1x3 +17.5kg

    1x4 +25kg


    all reps from a dead hang


    Few lower body stretches and foam rolled.


  16. Thanks guys!


    BigRed, in no particular order

    - Don't give a shit about abs or bodyfat, eat enough every week so your bodyweight is going up gradually. First few years are about building a solid strength base and muscle

    - Don't get obsessed with hitting every bodypart and don't 'concentrate' on areas that appear smaller than others. Do compound free weight lifts and everything will balance out (Squats/Deadlift/Overhead Press/Bench Press/Barbell Rows/Pullups should be the base of any good strength program)

    - Look after your body. You can't lift if you're injured. http://www.mobilitywod.com/ is an unbelievable free resource, watch the videos from the earliest post. If you don't have sufficient flexibility, it will become a problem later on - count on it. If you have unlimited enthusiasm like most new lifters do, spend it on mobility work. Not wrist curls and calf raises.

    - Keep your main work lowish reps and heavy. Lifting heavy is the key to get strong.

    - Remember that building strength and muscle is a marathon, not a sprint. Be patient. Keep lifting heavy and eating enough to gain weight, take care of your muscles.


    I could actually go on forever here, all based on mistakes I've made really. Hope it helps


    Fri 27th August 2012

    Bodyweight = 86.1kg





    1x1x77.5kg (PB)



    Farmers walk

    105kg each hand for 10m

    115kg each hand for 10m

    130kg each hand for 7.8m (first time holding triple bodyweight in my hands, 573lbs for americans )



    Mon 27th August 2012

    Bodyweight = 84.8kg


    Squat (no belt)









    1x2x95kg (old 1RM)

    1x1x100kg (new PB, and a milestone finally hit)


  17. Thanks!



    Pretty much didn't train last week, back was fucked.


    Fri 17th August 2012




    1x5 +10kg

    1x6 +20kg



    Mon 20th August 2012

    Bodyweight = 85kg (extremely hungover saturday, not much eating over weekend)


    Squats (no belt)












    1x5 +10kg

    1x6 +20kg




    Wed 22nd August 2012

    Bodyweight = 85.8kg


    Cambered Bar Squat





    Deadlift (with belt)



    1x1x230kg (PB, 3.5kg lighter BW than old 227.5kg)


    Pause Bench


    1x1x90kg (PB - old was 87.5kg)

    1x1x95kg (PB)



    Good to nail some PB's, actually been over a year since I hit one on deadlift.

  18. Are you still pushing the big weights around? Did we finally lose you to veganfitness.net?


    BTW, I've been following your log since I joined this forum. I'm not sure why I've never posted anything to it before, but your commitment, consistency, drive, and results are impressive and inspiring. Keep at it man, all the best!

    Thanks mate! I just copy and paste my log from one forum into the other, and post on both forums (not as frequently now right enough) - so will always be on both!



    Jeez - it's been ages since I've updated this, and A LOT has happened;



    So with 4 days notice I filled in for a team for a strongman competition;


    Callander Highland Games - Local Heroes Strongman Competition

    Sat 28th July 2012

    Bodyweight = 86.5kg


    Weather was real shitty, rained heavily for the majority of the day. Got there about 11 I think, started about 1, left about 6pm.


    Tandem Log - Only a 2 man event so I sat this one out.

    Atlas Stones - Only manged 1 out 4 stones, the 90kg one. Was absolutey pishing it down and stones were covered in grass. Couldn't grip the 2nd stone at all.

    Yoke - 190kg for 40m (on a soggy uneven field)

    Pole Push - got fucked in both rounds. basically the opposite of a tug of war. log with rope handles on it, have to push the other team back over the line.

    70kg Keg Run - Shit event. I asked one referee before I started if it needed to be sat upright and he said no. During the event I got called back to sit it upright. Was raging but wouldn't have affected the final standings.





    3rd out of 6 teams Not bad considering there was no weight class and we were the lightest team by far.



    On this workout bar was uncomfortable on back, hurting my bicep tendon. Dull pain from shoulder down my arm. Reckon it was from stones at the comp.

    Mon 30th July 2012

    Bodyweight = 85.8kg


    First time wearing belt on squats in a while, felt really unnatural and could feel it sliding about

    Squat (belt)

    Got 1 rep at 155kg, 2nd rep nearly died. Pushed forward out the bottom, went onto my toes and had to bolt it out the rack to escape the bar, good thing I had spotters. See video.

    Attempt 2 - unracked the weight, stepped back, was hurting bicep tendon too much.

    Attempt 3 - 3x155kg bicep tendon sore as fuck, had to call the session there and nail some ibuprofen.





    Wed 1st August 2012


    Cambered Bar Squat (belt)

    Single at 160kg, pretty comfy.


    2.5" Deficit Deadlifts (no belt)


    1x5x190kg (absolutely solid, was in a great position as well)


    Push Press




    Fri 3rd August 2012

    Bodyweight = 86.3kg






    95kg each hand for 20 metres

    Run 1 - 15:31s

    Run 2 - 14:43s

    Run 3 - 13:29s



    200kg (20m one way, 20m back - 40m total)

    39 seconds



    Back felt like shit after this session. Felt better but then bad when I woke up on Sunday, took Monday off training.



    Wed 8th August 2012


    Deadlift (belt)


    1x6x200kg (new 6RM!)








    Snakebacked the deadlifts like a twat. My position was much better doing deficits the last 3 weeks. There's no reason why I can't do 6x200 with a straight back. As my boss said, "the last rep kinda looked like a dog doing a shit". The bar seemed so close to me after doing deficits for 3 weeks that I felt like I could just grab it and pick it up without thinking. Will sort it out for next week and sit right down into them. First time benching in ages, felt fine - just a bit weak.



    Fri 10th August 2012

    Bodyweight = 85.8kg


    So found out this day that I was once again standing in for a strongman comp on Saturday. Back had been shitty all week, but mate needed someone for his team. Done some overhead this day because I knew probability of me doing overhead events at comp were low;



    1x6x65kg - surprised I got this cause warmups felt heavy as fuck



    Just one run with 220kg for 12m, picked up serious speed towards the end. Need to start nailing the pickup, more practice needed





    World Pipe Band Championships, Glasgow Green - Local Heroes Strongman Comp

    Sat 11th August 2012

    Bodyweight = 85.9kg


    Lovely weather, very sunny and warm. Lot of people there to watch. Got there at 10:30, started lifting around 12-1 I think. Only 3 teams showed up.


    Tandem log - 2 man event, again didn't do it

    Atlas stones - 3 out of 4 stones, 90/100/110kg. Failed 120kg - should have got it. Seemed a bit slippier than other stones, had a bit more grass stuck to the tacky.

    Medley - each team member took either 190kg yoke, 65kg farmers or 70kg keg, I took farmers (was about 40m - 20m each way)

    Aluminium block carry - Bit of a bullshit event. It was for maximum distance, after one team member drops it, next person goes (other 2 members pick it up). Once all 3 have been your total laps/distance is measured. Was better than the fucking keg carry at the last comp though, that was a joke.

    Pole push - Was a battle for 2nd place and we beat the team we had to, got beat by the time that came first. Unlike the last games which was just a straight line, this time it was a circle you had to push the other team out of.


    2nd out of 3 teams




    Body's sore after this comp, calves/thighs/back/forearms/biceps/traps/grip.



    Phew, that was a big update. In other news I'm seeing a new lady just now which is cool. She isn't vegan but has cooked me a few meals already

  19. I'll be watching what I can of the weightlifting.


    A guy I know from the weightlifting club in my town is competing in the 94kg division on Saturday the 4th of August - Peter Kirkbride.


    Completely natural lifter all his life. 24 years old.


    A recent squat;

    285kg (over 3x bodyweight - 628lbs for americans) without a belt, deep.




  20. Fri 20th July 2012


    Log (wooden)



    2+F x70kg



    Farmers walk

    105kg for 12m

    125kg for 12m

    See video for time, first time holding quarter of a tonne in my hands



    200kg Yoke, 50kg Dog Sled push, 120kg Duck Walk, Dog Sled Pull

    57:57 seconds


    Stone Run

    80kg, 100kg, 120kg

    Run 1: 26:82s

    Run 2: 18:66s

    Run 3: 15s





    Mon 23rd July 2012

    Bodyweight = 86.7kg


    Squat (no belt)





    Push Press





    Strict Press






    1x10 +10kg




    16, 7





    Wed 25th July 2012


    Cambered Bar Squat (no belt)





    2.5" Deficit Deadlift (no belt)





    Bench with a log






    Good graft in all these workouts! Numbers are speaking for themselves.

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